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WODS (Workout of the Day)

221202

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) AMRAP x 4 MINUTES 4 Burpees 6 Alt. Lunges 8 Glute Bridge-Ups Into… 1-2 ROUNDS (Time Permitting) 6 Clean Deadlifts 6 Hang High Pulls 6 Hang Muscle Clean + Elbow Punches 4 Clean Drop Drills* *1...

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221201

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) ON A 8:00 RUNNING CLOCK… Run/Bike/Row 400m as a Group Into… 3 SETS* 10 Alt. Spiderman Lunge 5 Tempo Air Squat (3211) → 10 Barbell Front Squats 10 Barbell Strict Press → 10 Barbell Push Press...

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221130

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs 20 Row Strokes Legs and Back Only, AB legs only :20 Hollow Hold Into.. AMRAP x 5 MINUTES 10 Burpees 10 Cals Row/AB (Build to goal pace) 10 Sit-UpsWorkout"RICKY...

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221128

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) AMRAP x 6 MINUTES :30 Cardio @ Mod Hard 6 Med Ball Deadlifts 6 Med Ball Thrusters 6 Med Ball Sit-UpsStrengthBench Press (5-5-5-5*) *1+1/2 Bench Press Start Moderate and build to...

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221127

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) AMRAP x 3 MINUTES 12 Tuck-ups 12 Piked Shoulder Taps 5 Barbell Strict Press 20 Bunny Hops INTO.. AMRAP x 5 MINUTES 10 V-ups 5 Barbell Strict Press 20 Single Unders :20 Flagpole...

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221126

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) AMRAP x 7 MINUTES 10/8 Cal Row  |  8/6 Cal AB 10 Sumo Stance Good Morning 5 Inchworms 5 Kang Squats 15 Glute BridgesStrengthDeadlift (5-4-3-2*) *Start Moderate and build to Heavy. (Score is...

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221125

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) EMOM x 9 MINUTES MIN 1 - :20 Air Squats + :20 Alt. Groiners MIN 2 - :20 Scap Pull-Ups + :20 Kip Swings MIN 3 - :20 Box Step Overs + :20 Box Jump OversStrengthBack Squat (8-6-4-6-8*) *Start...

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Happy Thanksgiving!

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 200m Run Into… 3 Rounds 25' Buttkickers 25' High knees 8 Squat 2 Stand 10 pogo jumps Into… 200m RunWorkout5k Run (Time)Max Effort 5k RunHappy Thanksgiving!  Remote workout today.  Turkeytrot...

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221123

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 3 ROUNDS 1:00 Cardio (EZ→ MOD→ HARD) 10 Strict Sit-Ups 10 Scap Ring Rows → 5 Tempo Ring Rows (30x1) → 10 Ring Rows 10 Reverse Lunges → Forward Lunges → KB Goblet LungesExtended Warm-upMetcon...

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221122

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 3 ROUNDS 10 PVC Pass Thrus 10 PVC Good Mornings 10 PVC Cuban Press Into… 2-3 ROUNDS 7 Barbell RDL 7 Barbell Hang High Pulls 7 Barbell Strict Press :15 Barbell OH HoldStrengthMetcon (Weight)...

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